WK 28-2025 Workout Journal

Au debut

My knees started to buckle over the weekend and worried me.

Should make it a de-load week.

Monday – Weight Training w/ Eric

A) BB Squat	95lbs x8	95lbs x8	95lbs x8	95lbs x8	95lbs x8
A) DB Shoulder Press	37.5lbs x8	37.5lbs x8	37.5lbs x8	37.5lbs x8	37.5lbs x8
B) Spinning Bike					1.5 min
C) BB Sumo Squat		95lbs x8	95lbs x8	95lbs x8	95lbs x8
C) Trap Bar Shrug		195lbs x8	195lbs x8	195lbs x8	195lbs x8
D) Spinning Bike					1.5 min
E) 45 Deg. Leg Press		230lbs x10	230lbs x10	230lbs x10	230lbs x10
E) Cable Lateral Raise (Both sides)		80lbs x8	80lbs x8	60lbs x8	60lbs x8
5 min Treadmill Walk

Spoke to Eric what happened over the weekend and he agreed to de-load this week. My knees were making popping sound every time I squatted…

Tuesday – Weight Training w/ Anthony

A) BB Bench Press	195lbs x4	210lbs x1	220lbs x1	195lbs x4	185lbs x6
A) DB Bicep Curl	32.5lbs x6	35lbs x4	35lbs x4	35lbs x4	32.5lbs x6
B) Spinning Bike					1.5 min
C) DB Incline Bench Press		60lbs x8	60lbs x8	65lbs x6	65lbs x6
C) Lat Pull-down Reverse Grip		130lbs x8	130lbs x8	140lbs x6	140lbs x6
D) Spinning Bike					1.5 min
E) DB Decline Bench Press		65lbs x6	65lbs x6	65lbs x8	65lbs x8
E) Zotman Curl		22.5lbs x6	22.5lbs x6	22.5lbs x8	22.5lbs x8
5 min Treadmill Walk

Another personal best on Bench Press! It’s almost 2 plates!! 220lbs was with tempo so Anthony believes I can do 2 plates no problem. At least one rep. After that, I was done !!!

Wednesday – Treadmill Walking

Quick walk. I don’t mind walking on the beach though… In a few weeks!

Thursday – Weight Training w/ Mathias

A) Deadlift	165lbs x6	185lbs x4	205lbs x2	175lbs x4	165lbs x6
A) DB Lateral Raise	17.5lbs x8	17.5lbs x8	22.5lbs x6	17.5lbs x8	17.5lbs x8
B) Spinning Bike					1.5 min
C) Lying Leg Curl		80lbs x8	95lbs x8	95lbs x8	95lbs x8
C) Decline Bench Crunch		55lbs x8	55lbs x8	55lbs x8	55lbs x8
D) Spinning Bike					1.5 min
E) Hyperextension High		25lbs x10	25lbs x10	25lbs x10	25lbs x10
E) Sicilian Crunch – Plate		45lbs x10	45lbs x10	45lbs x10	45lbs x10
3min Bike Ride

De-loaded again today. I didn’t have enough sleep and was knackered. My body was still stiff from Tuesday’s workouts, too. Gawd… I feel old lol

Friday – Weight Training w/ Mathias

A) Pull-up	35lbs x6	45lbs x4	55lbs x2	45lbs x4	35lbs x6
A) Dips	35lbs x6	45lbs x4	55lbs x4	45lbs x4	35lbs x6
B) Spinning Bike					1.5 min
C) Cable Seated Row		130lbs x8	130lbs x8	135lbs x6	135lbs x6
C) DB Bench Press		65lbs x8	65lbs x8	70lbs x6	70lbs x6
D) Spinning Bike					1.5 min
E) Lat Pull-down Wide Grip		130lbs x6	130lbs x6	130lbs x8	130lbs x8
E) Cable Tricep Push-down		280lbs x6	300lbs x6	300lbs x8	300lbs x8
5 min Treadmill Walk

An alright session. Still feel very knackered. Need a good nights sleep and recovery this weekend.

Notes to me-self

There are few semi-pro hockey players training when I’m training around this time of the year.

They are all early 20s and it’s amazing how quickly they recover.

Every day they hit the gym training harder and I do and the next day when I see them, they are ready for another beating in the training!

I beat myself for not training as hard as they do when I was young…

Had I known what I know when I was at their age…